HSPU Program Session 47

Prepare
Mulligan shoulder rehab exercise

Practice
Antagonist Pair
Single Leg Deadlift w/ 24kg KB -  5 sets 4 reps/leg - Quality: Rough, Ease: Challenging
Shrimp Squat (both arms in front) - 5 sets 4 reps - Quality: Smooth, Ease: Solid

2 min. rest between sets

4 min rest after last antagonist pair set.

Push
32kg KB 2-arm swing - 10 reps/set for 2 sets
24kg KB 2-arm swing - 10 reps/set for 3 sets

Frog Stretch - about 1 min.
Half Pancake - about 1 min/side
Brachial Hang - 2 sets of 30-60 sec.

Ponder

I decided to keep this workout simple for the time being.  Just this antagonist pair and the swings is enough for my lower body needs for now.